Recipe

Prawn and broccoli fried 'rice'

Broccoli rice, like cauliflower rice, is an excellent low-carb substitute for white rice, and tastes delicious with stir-fried prawns

Oct 10, 2018 4:57am
  • 30 mins cooking
  • Serves 4
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This recipe is from Taking Charge of Diabetes.

Ingredients

  • 2 eggs
  • 2 medium heads broccoli (700g), broken into florets
  • 2 tablespoons reduced-salt soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons olive oil
  • 1 medium onion (150g), sliced thinly
  • 3 cloves garlic, crushed
  • 4cm (1½in) piece fresh ginger, grated finely
  • 2 fresh long red chillies, 1 seeded and chopped finely,
    1 sliced thinly
  • 400 grams (12½oz) uncooked prawns (shrimp), peeled, cleaned, halved lengthways
  • 2 tablespoons water
  • 3 green onions (scallions), 2 chopped finely, 1 sliced thinly lengthways
  • 1 cup (120g) frozen peas
  • 150 (4½oz) sugar snap peas, sliced thinly
  • 2 cups (160g) bean sprouts

Method

  • 1
    Cook eggs in a saucepan of boiling water for 6 minutes. Run under cold water until cool; peel.
  • 2
    Meanwhile, process broccoli until chopped finely to form broccoli 'rice'.
  • 3
    Combine soy sauce and sesame oil in a small bowl.
  • 4
    Heat olive oil in a large wok over high heat. Add onion; stir-fry for 2 minutes. Add garlic, ginger and chopped chilli; stir-fry for 30 seconds. Add prawns; stir-fry for 1 minute or until cooked through. Add the water; bring to the boil. Add chopped green onion and broccoli; stir-fry for 2 minutes. Add peas and sugar snap peas; stir-fry for 2 minutes. Add soy sauce mixture; stir-fry until well combined.
  • 5
    Remove from heat. Stir through bean sprouts.
  • 6
    Divide broccoli 'rice' and prawn mixture among four bowls or plates; top with sliced chilli, sliced green onion and half a boiled egg each.

Notes

  • You can make this the night before and divide broccoli 'rice' and prawn mixture among four take-away containers or airtight containers. Refrigerate to take to work and reheat for lunch the next day.
  • If you don't have a wok, use a large frying pan instead.

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